Category: Core de Force

core-de-force-week-2 Thanksgiving week meal plan

Wow, I have to say that making a meal plan for Thanksgiving week is the hardest meal plan that I’ve done. My main goals this week are to focus on eating vegetables and fruits, choosing whole food side dishes when I can, skip the extra dressings and to enjoy a treat or two and not beat myself up.

Core de Force Meal Plan

How does surviving the holidays with your health intact sound? I’ll be the first one to admit I can’t pass up a good cookie or real butter! But I’ve also learned that it’s ok to have a treat here and there as long as I eat healthy overall. It’s all about balance. This group is about support and encouragement and accountability. We check in daily on things like whether we drank enough water and if we got our workout in. I was traveling for work last week and the ladies in my group encouraged me to stay on track…even in the airport 😀I hope you’re interested in joining us.

Don’t forget that Core de Force is ON SALE this month! It’s a great deal, message me for info.

Healthy holidays challenge group – Limited time

Pumpkin Cauliflower Casserole

One recipe that I need to try is Pumpkin Cauliflower Casserole! Created by 21 Day fix superstar, Autumn Calabrese and her brother, this sounds like a great way to use up all of those pumpkins I grew in the garden. Stay tuned for how this recipe goes over at our house.

I’m a week in to CORE DE FORCE. My favorite part about these workouts is that the core work is disguised in cardio – if you know me, you know that I despise isolated core work!

The base program includes 4 MMA-style workouts, 2 bodyweight workouts, 2 core workouts, 1 active recovery workout, 1 quick (a sweet 5 minutes) before-bed stretch routine, a quick-start guide, a 30-day calendar, and an eating plan. If you order soon, you will be able to join our Healthy Holidays accountability group, just message me. It’s an opportunity to help stay on track during the holidays. You don’t have to be perfect, and I certainly enjoy my sweets, but it’s just one way to make it through without gaining too many holiday pounds and it’s that much easier to deal with those New Year’s resolutions.

Is this program for me?

Some common questions about the program:

What is Core de Force?

A 30 day program consisting of

Boxing, Kickboxing, and Muay Thai combinations that engage your core from every angle

Bodyweight training that sculpts overall definition

Explosive cardio intervals to max your calorie burn

I don’t have the greatest knees – is this program high impact?

I would consider it mainly low impact. There’s always a modifier too. I don’t have very good knees but I’ve had no problems with this program.

Is this program realistic for beginners?

The cool thing about this program is that I can modify to suit me. If I’m having an off day, I can follow the modifier. If I have lots of energy, I can just put more punch in my punches!

What are the workouts like?

Fun but challenging, but not too challenging! Just enough for me to enjoy early morning workouts and not worry about not being warmed up or my balance being off. I think these will be really versatile. Even when I’m finished with the 30 day program, a hybrid program is included. My plan is to continue for another 30 days using the deluxe workouts and incorporate some of The Master’s Hammer and Chisel workouts.

As much as I love exercising, it’s honestly hard for me to stick to a program on my own. That’s why I enjoy “Challenge groups” so much. When you order a challenge pack, you receive the program, Shakeology and the support of the group. What’s the big deal about this Shakeology? Honestly, for me, it keeps me consistent. No matter what, I start my day with Shakeology super foods, I add a cup of berries and a handful of greens and it sets the tone for my day. For this program to work for you, you need to show up and IT WILL WORK!

The Workouts

MMA Shred
Kick things up a notch with Muay Thai-inspired elbows and kicks for a head-to-toe shred that helps lean you out fast. I love how you can make this more of a calorie burn by adding more oomph to the moves! 🙂
(9 rounds – 37 mins)

MMA Power
Using explosive and defensive-style movements, this fast-paced cardio-conditioning workout will help you carve a tight, lean body.
(12 rounds – 47 mins)

MMA Plyo
What happens when you combine Boxing, Muay Thai, and plyometrics into one workout? You get a total-body shred designed to knock out hundreds of calories and spike your fat burn into overdrive.
(12 rounds – 47 mins)

Power Sculpt
A total-body burner designed to sculpt lean muscle and build next-level endurance with explosive power and interval training.
(9 rounds – 37 mins)

Dynamic Strength
Low on impact but high on intensity, this no-equipment, bodyweight throwdown is designed to help carve impressive definition. This will definitely lean out your arms.
(12 rounds – 47 mins)

Active Recovery
Recharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness.
(21 mins)

CORE DE FORCE Relief
Don’t let soreness stand between you and staying consistent with your workouts. Do this quick 5-minute stretch before bed to help relieve tight and tired muscles—and keep you at the top of your game. – This is a little gem of a stretch. At 5 minutes, it’s perfect. Plus, the trainers do the workout in their jammies. (5 mins)

Learn about me

Hi - I'm Kia! My journey into health and fitness started naturally. I grew up on a farm, so was used to always being active. I loved helping my dad out in the field or in the barn with the animals. My grandmother had a large garden, so we always ate healthy foods. As I moved away and went to college, I started eating poorly with more convenience foods and fewer whole foods. Now, I'm in my 40s - I stay active with workout programs such as the 21 Day Fix and I eat a healthy diet, with a daily superfood shake(ology) and feel like I am in great shape for my age. My husband and I again live out in the country and keep busy with our animals and garden. It keeps us young! This is more and more important to me as I see family members who I love dearly, lose their independence and mobility as they age. I realize that it's up to me to do everything that I can to lay the foundation for my own independence and mobility as I reach that age. I hope you join me on this journey!